This morning my husband surprised me by coming home early from work. He said he wasn't feeling well and had gotten little sleep the night before. I asked why (secretly knowing I was partly to blame for deterring him with late night "coloring"). He said he just couldn't sleep.
Now I could have pointed to a slew of reasons for his "insomnia", but I decided not to kick him while he was down. Instead I let him take a nap with our 15-month-old, then went into the kitchen and carried out the conversation I would've have had with him... in my head. What, you've never done that?
In my imaginary attempt to set him straight, I told him that his terrible sleeping habits are what led him to not being able to sleep, which in turn made his body more susceptible to getting sick. Thinking that he could go to bed at 1am and get up, ready for the day at 5:45 was unrealistic. On top of that my hubby loves to have a late night bowl of cereal before hitting the sheets. Eating right before bed...definite no-no.
It's not like I have ever worked until well past midnight trying to get some writing done while I was free of the numerous requests of my children. I've never quietly tried to chew a late-night cookie in bed while my husband slept beside me. Or stayed up watching a 4 hour marathon of The Real Housewives of Beverly Hills because I just HAD to know what happened next.
Shit.
I guess it's better I didn't bring it up.
It turns out I am partly right. Not getting enough sleep impacts your health just as much as poor eating habits, exposure to toxins, and being sedentary. According to a Harvard Medical School article having chronic insomnia
can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power.Instead of pointing out
1. Good Bedding. Make sure the place you go to rest your head at night is comfortable and if at all possible, chic (who doesn't love sleeping in soft beautiful sheets?) Buying a bed can mean big bucks. But skimping on the quality to save money is NOT something you should be doing, especially when the average person spends 2,774 HOURS in bed.
2. Stick to a Schedule. Whether on weekends or weekdays try to go to sleep, and get up at the same time, everyday. I know that seems crazy, especially for those who covet lazy Sunday's and sleeping in. But, having a set schedule will help your reinforce your bodies sleep cycle and keeps your biological clock steady so you rest better.
3. Watch your Food Intake. Stay away from carbs and sugars like grains and um....cookies, since a spike in your blood sugar will prevent you from falling asleep. Instead munch on a handful of almonds which contain tryptophan, an amino acid that aids in sleep. (It's that thing that makes you pass out with your hand in your pants after Thanksgiving dinner)
4. No Stimulating Activity. OK, "coloring" is fine, but watching T.V., exercising, or staring at a computer screen can actually inhibit hormone productivity for a restful sleep. I'm guilty of playing "Words With Friends" before bed.
5. Avoid Caffeine and Alcohol. Drinking a cup of coffee right before bed seems like an obvious poor choice, but I used to think having a glass of wine would help relax me so that I could sleep better. But, while drinking alcohol might help you get to sleep, it will not help you stay asleep or help you get into the regenerative stage of sleep your body needs.
6. Block out the Light. One the best investments I ever made was in the chocolate brown, insulated curtains that hang in my bedroom. Sure they match the decor, but more importantly they make my room dark enough to develop film in (for those of you born before digital cameras). It's crazy to think that most people sleep with some sort of light on or don't have dark window coverings. Even light from an alarm clock, cell phone, or night light can interfere with sleep hormones like melatonin and serotonin, so make sure you slumber in complete darkness!
7. Keep it Cool. I can't tell you how many times I've woken up in the middle of the night because I'm sweating or my mouth is drier than the Sahara. In order to maintain a peaceful sleep keep your room at 65 degrees or less. For me that's a bit cold, but you can always bundle up with an extra blanket or thermal socks. Your body naturally drops in temperature while sleeping and when the room is at the same temperature it is more conducive to a restful night.
8. Bed Before 10pm. For those of you who want to burn the midnight oil, and "sleep when your dead", do yourself a favor and get to bed at a decent hour. Our body's circadian rhythm is closely tied to the cycle of each day. Going to bed too late or getting up too early will impact the effectiveness of your sleep.
9. Develop a Routine. Though it might seem mundane to create repetition, having a routine is something human beings naturally crave. Setting up a ritual like taking a hot shower, reading a book, or having your favorite tea each night before bed will help let your body know "It's time to sleep".
Also remember all sleep is NOT created equal. There are various stages your body has to go through to be most beneficial. From Wellnessmama.com:
- N1-This is the stage when you feel half asleep and still have some awareness of your surroundings. This is also the stage where you involuntarily jerk or kick.
- N2-Slightly deeper stage of sleep. You actually spend about half of your sleeping hours in this stage.
- N3- Deep slow sleep where your core temperature has dropped and your melatonin production is going strong. N3 cycles you into the most “productive” of the sleep cycles
- REM- Rapid Eye Movement sleep is when most dreaming occurs. In REM, muscles completely relax and the mind and body regenerate at an amazing rate. Only about a quarter of your daily sleep is in REM but it is vitally important.
What helps you fall asleep at night? Share in the comments section below!
Dozing off in Granolaville,
Resources:
http://www.prevention.com/health/20-ways-sleep-better-every-night/1-set-sleep-schedule-and-stick-it
http://www.mayoclinic.com/health/sleep/HQ01387
http://naturalbias.com/how-to-improve-your-sleep-and-fight-insomnia/
